hot ceReAlSnut ButteRSGooDnatural-style peanutbutter Made with justpeanuts, it contains heart-healthy fats and vitamin Ewithout added sugar orhydrogenated oils.BetteRAlmond butterMore expensive than PB, thealmond version is a richersource of bone-buildingmagnesium and calcium, aswell as cholesterol-loweringmonounsaturated fat.BuSt Reduced-fat peanutbutter Most brands swap outunsaturated fats for extrasugar, which means they oftenhave nearly the same caloriecost as and more sugar thanthe full-fat version.

inStAnt Steel cut
oAtMeAl these packets are
just as convenient as regular
instant oatmeal—but provide
more fiber, no added sugar,
and that chewy texture you
get only from steel cut oats.

Best Buy traditional steel cut
oats take 30 minutes to cook,
but a packet of Country
Choice Quick Cook Steel Cut
Oats takes just five minutes in
the microwave.

has six grams of fiber and
eight grams of protein.

olD-fAShioneD RolleD
oAtS It cooks up quickly
without the sugar overload
found in flavored instant
brands. “Whole-grain oats are
a good source of soluble fiber,
which is shown to reduce
cholesterol,” says taub-Dix.
Best BuyQuaker Old
Fashioned Oats contain one
simple ingredient: oats.
Spruce them up with berries
and chopped walnuts.

Serving size
a hungry runner can
easily eat more than
the one-cup serving
commonly listed (some
list a smaller serving).
“Be realistic about how
much you’ll eat, and
adjust accordingly,”
says taub-Dix.

calories
Cap it at 200 per cup.
Despite their health
halo, granolas can pack
twice that and lead to
weight gain if eaten
too liberally.

Amount Per Serving
calories200 Calories from Fat 8

Daily Value
total carbohydrate200 1%

Dietary Fiber 11g
Sugars 6g

Sugar
the Environmental
Working group found
that 66 percent of cereals it tested were more
than 25 percent sugar
by weight. Choose one
with fewer than 10
grams per cup, more
if it contains fruit.

Sodium
Stick with those with
200 milligrams or
fewer in one cup.

fRuit SPReADS
GooD Marmalade It’s made
with whole fruit, including
the orange rind. Stick with
fruit-juice-sweetened varieties.
BetteRApple butter
Cooking down apples creates
a spread with a buttery mouth
feel but no fat. Buy brands
made without added sugars.
BuStSugar-packed jams
avoid jams, jellies, and
preserves that contain more
added sugar than fruit. how
do you know? If sugar is on
the ingredient list before fruit.

fiber
“It keeps you full and
helps steady blood-sugar levels,” taub-Dix
says. go with brands
that pack five grams of
fiber or more per cup.

ingredient list
the first ingredient
should be a whole
grain. If sugar by any
name (cane juice,
dextrose, rice syrup)
is near the top or if it
lists hydrogenated oils
(which contain harmful
trans fat), skip it.

To download a complete mobile-compatible shopping list of the ultimate foods for runners,
with bonus picks and additional healthy shopping tips, go to runnersworld.com/groceries.